About

Focus on feeling fit, healthy, and happy, and the weight loss will follow.

This website is about you.

Everything about it is dedicated to accomplishing one single goal – helping you end your weight loss struggle.

There are a lot of actionable weight loss strategies on it for you to pursue. They’ve come from nearly two decades of personal research and reflection, and from coaching hundreds of clients to their weight loss goals.

But more important than any fancy meal plan or workout program, I tend to take a mindset-focused approach to weight loss.

There’s a good chance you already know what you need to do to lose weight. Knowledge isn’t the issue. There are no secrets.

You know what’s healthy. You know what it means to move your body and be active.

The problem is taking action and persisting through the struggle.

The struggle is where the breakthroughs happen. It’s when you learn the most about yourself.

But most of us give up at the first signs of trouble. We think we’re doing something wrong. Weight loss shouldn’t be this hard, should it?

Weight loss is a simple process, but it’s psychologically complex. Our thoughts and emotions are what drive our actions.

If it were as simple as eating healthy we’d all be doing it. But we’re not. Not because we don’t know how to eat healthy, but because we haven’t figured out how to implement the knowledge we already have.

That’s what this site is all about.

I write about things you already know, but I do it in a way that makes you think differently.

Making these new connections create breakthrough moments. These breakthroughs transform you, push you forward, and help you create a healthy lifestyle that is your own.

We are all different. The core concepts of weight loss work for everyone, but how those concepts are implemented are unique to you.

You have to experience the struggle to figure it out. You have to persist through it to come out the other side a changed person.

You have to look beyond your body and focus on your mind. Because your weight loss struggle doesn’t end just because you lose weight.

The struggle is a mindset issue. Long-term adherence to a healthy lifestyle starts with how you approach it in your head.

When you approach your nutrition and exercise from a place of personal acceptance and self-love instead of hate and punishment, your actions take on a different power.

Motivation stays high. Happiness is elevated. You become at peace with your self. You feel great.

This is transformation. Weight loss is the side effect.

What do you think? Are you ready to let go of your past and start a new transformational journey? Are you ready to end your weight loss struggle?

If you need help figuring this out, I’m happy to help you. Every week I write a new article and email it to people who choose to further connect.

The Coach Calorie community is now over 200,000 strong.

If you’d like to be part of this journey just click the button below. We’re going to get it right this time.

88 Guest Book Entries

Tony, all I have to say is that you are life changing. You give the most amazing advice and everything you say makes complete sense. I cannot even begin to thank you and I cannot wait for your columns every day!

I just wanted to show my appreciation for the great job that you do, I am a personal trainer, getting into it later in life after being a binge eater myself and gaining excessive amounts of weight, then managing the correct way to see the light 🙂 I really enjoy your posts and the common sense approach to how you handle it. It continues to keep me on track and I tell all my clients to follow you.

Hey Tony, I would like to express my admiration for what you’re doing. I’ve never seen better information about weight loss being provided anywhere else – not even for money! I’m a personal trainer too and I will be sending my clients and friends over to you to save me the explanations. Keep it up.

I just wanted to thank you, Coach, for ALL that you’ve taught me through your articles. I wouldn’t be this informed/healthy without your website. I owe it to you for helping me live a healthy, happy lifestyle! So thank you again, Coach. 🙂

I just wanted to take a few minutes to thank you for your blog, your Pinterest boards and your Twitter feed.

Last February, I found myself at my heaviest ever. My son was getting ready for his first deployment and I was about as lost as I could be. I wanted to do something that would bring us together, I figured if he was giving up almost a year of his life, I could do something too. It was at that point that I decided to get healthy. I watched “Forks over Knives,” I read about “Clean Eating” and “Whole Foods” so I jumped in with both feet and went all fruits and veggies. That wasn’t cutting it, I was so hungry constantly that I never felt like I got enough to eat. I’m an Ohio farm girl…give me a steak every once in a while!

I started to read and research online. I started to read everything and every blog and every article that I could get my hands on. I was driving myself crazy!

Then I stumbled on your web site. In May of last year, I joined a gym and started working out. I continued to read your blog and follow your Twitter feed. I started changing up my workouts, watching my portions. I even followed your plan for getting ready to run a 5k! Still not able to run the whole thing, but I can run a lot more of it now than I ever could and we’re making plans to do a Warrior Dash event in a few months.

To date, I’ve lost 66 pounds. That’s a good amount to me, but my body has changed so much! I’m down FIVE SIZES and continued to get more and more fit each day. I run more each week, I’m stronger and healthier than I’ve been in years. I don’t worry so much about the scales, thanks to you, I know that if I eat right and put in the time at the gym, the weight will continue to come off and I’m ok with that. Like my husband keeps telling me, you didn’t gain it in a year, you aren’t going to lose it in a year.

I’m sure that you get emails like this all the time but I don’t write emails like this all the time.

What a touching and yes, inspiring testimonial… I also just drifted over to this resource for the first time, and feel like it’s an utter gift to people struggling to figure out how to sort through all the maze of conflicting advice and contradictory convictions.
And to you, Tony — I genuinely look forward to learning more about what you do. Bravo!

Tony, I know you must get a million of these emails, but I really want to tell you how much I appreciate your website. There is so much poor and conflicting advice out there about diet, weight loss, and health. I’ve done a lot of personal research in these areas, and I consistently find that the information on your sight is extremely sane, researched based, practical and helpful. I recommend it every chance I get. I can’t thank you enough for making so much high-quality information available in one place. Keep up the good work, seriously. BTW, it has probably occurred to you that you have written enough to make the basis for a very good book…. J Best wishes,

Hello! I came across your “How to Lose 10 Lbs in a Month” posting a few weeks back. I’ve always used calorie counting to get rid of extra pounds when necessary in the past.

However, recently that was not effective. It took me a two weeks to figure out WHAT has carbs and proteins, HOW to get those into 1500-1800 cals/day and to then stock my fridge properly.

But now after doing the plan to a “T” for 10 days — food, water, exercise — I am seeing results! Not on the scale but in inches (2″) lost so far without hunger or cravings. Actually, I usually feel pretty full, healthy and good!

Just wanted to say thanks to you for posting a clear, healthy, intelligent and effective fitness plan online! I know I’ll finish the month out well — and retain some good carb/protein habits going forward too!

Hi. I’m pretty dedicated with fitness. O.k., obsessed. I’ve read so many books, tried so many ‘diets’, and all sorts of different workouts. It’s nice to finally see a common sense site based on simple smart nutrition and exercise.

I’ve gone from 6 hours of intense long duration cardio and lifting to about 2 hours/week. The results are better now. I’m happier. I also started eating more and see more definition and am losing the bit of stubborn fat I have in the lower middle of my stomach.

Finally, I myself have turned a corner.. I used to be a cardio freak.. obsessed over the scales.. starved myself on many occasions all to get to a weight I think I should be..

I succeeded in getting to what I think my goal weight should be and it was pretty hard staying there ( 107 lbs at 5 ft 5″).

reading your posts and re-reading some articles on your wall something clicked.. I had enough I decided I was going to train smart not longer.. eat foods to nourish myself and not punish myself ..

past two weeks I’ve been eating well and training smarter.. I have even overhauled my family’s diet with much success.

My 2 boys ( 9 and 13) were on the verge of being obese.. I started to make them eat what I eat, ( I used a lot of your recipes on your wall) I chucked out all the processed white carbs.. white sugar etc.. everything they eat now has been cooked from scratch .. protein pancakes, wholemeal bread… whole grain cereals.. baked turkey meatballs etc etc.. I am so proud of my boys past 2 weeks they have lost 4 lbs each in weight! and lost 1 inch of their bellies.. They even get excited now asking me what I will be cooking for their dinner!! My youngest boy has even said he didn’t want a treat meal on Saturday as he didn’t want to fill his belly with junk food!!!

Your motivation and knowledge has enabled me to have the tools to lead me and my family to a fitter and healthier life.. you truly are a star..

your blogs and posts is really a level up upon other web sites.. you add a personal touch to everything you publish and that makes you a special..!!

I just happened to stumble on your website when someone posted an article on the myfitnesspal forums.

When I saw the title “8 Common Weight Loss Mistakes You Should Avoid” I cringed and thought it was going to be anther awful list detailing how you need to eat 50 times a day and never eat after 6pm, but was surprised to find it full of very helpful tips and information that most people could actually use

I’ve looked at a few other articles too and wasn’t disappointed

I just wanted to thank you for having a website full of quality information, because it is extremely difficult to find good stuff while wading through fad diet tips and misinformation.

I have been following your blog for a couple of months now. I found it when I was searching for information on an article we wanted to write for our users about how to lose 30 lbs. in 30 days and I have been hooked ever since. I appreciate your matter of fact style and down to earth advice.

I just want to say how much I like your articles and insight to weight loss. I have read a lot of different ones over the years, and I like the common sense approach you have. No fancy meals with food I have never heard of or would never eat, no elaborate or over the top exercise routine. Just some good ol’ common sense.

I just discovered your website in the last few weeks and it’s one of the only realistic, to the point and sensible websites regarding weight loss. I have lost 50.1kg over the last 10 months and your site has given me many great tips to maintain this weight loss.

Thank you Tony!!! I LOVE your articles. I’ve taken away so much from them with regard to nutrition, eating your protein, weights, etc. I was always very thin, size 0 pants, weighed 135 pounds (5’7”). When I had my son 6 years, I was holding strong at 160 pounds. I got down to 150 running and biking. Then a year ago, I got hooked on Les Mills Body Pump and Coach Calorie. Between both of you, I am now 135 pounds again and could not be happier.

I just need to say thank you; I have read 2 of your articles (I think 2 articles) on Binge Eating and they couldn’t come at a better time. I felt like maybe there was something seriously wrong with me and I was just weak, I felt like I was the only one dealing with something like this and I was constantly beating myself up for it.

Thank you for sharing, thank you for being honest and talking about it. I am going to be printing your tips out and going to them every time I feel like binging! It is hard to talk to people about because they don’t understand and I don’t want to be judged.

I won’t take too much of your time I just needed to let you know that by sending this article when you did helped lift my spirit, it gives me hope and makes me feel not so alone.

You put into words exactly what I’ve been feeling for years. Thank you for giving me the permission to use my senses and knowledge about my body and feeding habits to gauge whether or not I was doing the right thing. This article was a godsend at just the right moment. Thank you!

Wow wow wow!!
I have just recently signed up with Coach Calorie and I cannot BEGIN to tell you how fabulous this website, newsletters, emails, facebook, etc are!

I just wanted to give a shout out to say “thank you!” For being a solid noteworthy source of truth, information and most of all motivation!!

These emails have been my “pre-training” and the excitement, knowledge and motivation I have gotten to my core is so great! Now I can feel it – going to get me from wishing to doing, from wondering how to knowing how!

I will be thankful I’m sure when I get into a regular routine, slowly day by day and I can’t wait for my body to thank me one day!!

Sincerely,
A BIG FAN, a slow joiner but getting faster!!
Mind set is KEY to my success!!

I just spent about an hour or so reading the information you have posted on FB. I feel like I have just hit a goldmine and I am excited to put your recommendations into use. I am a 47 year old woman, who has been desperately trying to lose weight my entire life. I eat about 1000 calories a day, go to the gym like 4 days a week (at 4:30 am), and I do not lose any weight. I am excited because I feel like I have learned that my caloric restriction is not a good thing. Possibly, I am not eating enough and also, there are carbs that are healthy. In addition, your articles have helped me to identify that maybe all those low fat snacks are not a good replacement because they are highly processed. I am hoping that the information that I have printed off and “pinned” will help me reach my goal of being healthy in mind, body and soul. I am so tired of feeling depressed and hating myself for my weight. Worse yet, I feel like a hypocrite, because every day, I try to motivate my students with learning disabilities and behavioral disorders to overcome their obstacles and I cannot even overcome my own. Once again, thank you for the information you provide for people like me. God bless you for trying to empower us to achieve our goals. Please pray it works for me.

Just want to say what a great website you have, factual, truthful and full of great advice which makes a lot of sense. I have been a member of many fitness web sites but none can compare to yours. Also you don’t keep pushing products like the others, I am already getting great results by following your advice. thanks

Hi! Just wanted to thank you for the helpful site and the many useful messages. I’m on a voyage of recovery and trying hard with the temptations of everyday life while chasing endorphins. Its a constant struggle, but the no-nonsense, solid info from your pages are starting to have an impact. So many messages, so little time, so much exploitation. Hope you’re doing well with this.

Just wanted to tell you how much I look forward to your newsletters. I have added exercising to my every day routine and it has been a tremendous help to me in what has turned out to be a very emotionally stressful year. Keep up the good work. It is very much appreciated.

I just read your write up: about yourselves. Thank you both so very much for being so generous with your knowledge. From ready about you both I sense you heart and passion; and hear a dominate strength of ‘integrity’ coming through. This may sound very strange; as I read your testimonies, my heart wondered if you had both had an encounter with our amazing Creator; Sovereign God, the Lover of our Soul:-) Anyway, thank you soooo much for your generosity, which teaching me the details of how best to take care of my body. I love ‘Coach Calorie’. May the Lord bless you and your beautiful family in great abundance.

Tony, I just wanted to thank you so much for the information you provide us. Your articles are just the right length and provides us with just the right amount of information to keep us interested and wanting more. Not boring and gets to the point. Do you have a book where all your articles are in that I can buy? Thanks again!

First of all let me say thank you for all the great articles and tips you give. I’m so glad I stumbled upon you site. I have been on my journey since April of 2011. I started slow, making one small change at a time. My progress has slowed but I am still plugging away knowing that my changes are showing. I am down 42 pounds, I still have a long way to go, but I don’t focus on that. One step at a time and I will be there. Thanks again!

I just wanted to let you know what a difference your articles and information are making for me. It seems like every day I get exactly what I need to hear. I stumbled across your facebook page accidentally and I’m so thankful I did. Since April I’ve lost 35 pounds but want to do just 5-10 more.

Anyways, your stuff is lifting my spirits and helping me refine my diet habits. I LOVE your articles and I look forward to reading them first thing when I wake up. You are keeping me going. You are such a blessing. I share your stuff with everyone and just want to sincerely thank you for helping get past my weight loss blues. I hope to see some results again soon.

Just wanted to tell you what a great website this is and how much I enjoy you Coach Calorie! I always tell people about you. You post good, positive, sensible advice without ever sounding preachy or full of yourself! Keep up the good work! Happy Holidays to you!!

Just wanted to take a moment to tell you how much I enjoy your emails. I am currently in the home stretch of my weight loss and your emails have helped me tweek what I have been doing so that even with acl surgery not a single lb has returned with me not able to exercise properly. I started my diet Jan 2011 and to date have lost over 70lb! 240 to 167ish. I just started with one or two simple new habits every few weeks and kept building on them. It was slow but almost painless when compared to past diets. I found your website a few months back and loved to see in writing many of the tricks I had started on my own. It confirmed that I was on the right track and knew what I was talking about.

Thanks for the information you put out for those of us trying to get on the right track and stay there!

Just want to show my gratitude for these emails. I started this lifestyle change 4 weeks ago so I’m still doing fine and my willpower is still strong. With these emails I think I’ll be able to continue for a whole year

I’m fond of reading your articles. I love coachcalorie. It helps me a lot to be healthy and fit and it motivates me to be active. Thank you very much.=) You definitely are making a positive change in the lives of many=) You’re awesome.

I just wanted to thank you for your invaluable information, inspiration, and common sense! I thoroughly enjoy reading your emails and Facebook posts. I have fairly recently started going to the gym after struggling with keeping at a ‘happy’ weight with diet alone. I have now discovered a love for general health and fitness, thanks to your articles. I recommend them to people all the time!

Thanks again, and I hope you continue to inspire many more people out there!

Thank you so much Coach Calorie. Your encouraging messages & volume of information are so helpful & inspiring.
Myself & a few of my work colleagues are utilizing the information to get fit & healthy for Spring/Summer.
We will keep you updated on our journey to a healthier lifestyle.

Thanks for all the information. It is so great to finally feel really informed on how the body works, etc. – so much misinformation out there it becomes confusing. You are my one-stop shopping for health-related info! LOL

As a fitness buff and web surfer, I stumbled upon your site. I think your philosophy is absolutely spot on. Reading your Ten Forgotten Rules confirmed what I just started doing. After reading so many crazy sites and books, the latest Eat For Heat advocates eating lots of sugar and carbs and bad fat!, it’s great to come upon such a common sense site and coach.

I’ve only known about ‘Coach Calorie’ for a short time – I was on Facebook then I got your emails. I actually work in a gym and have been doing triathlon for mmmm 20yrs. But I just wanted to say I LOVE YOUR information… And can’t get enough,

So just a quick thank you for your top effort for our ever changing circumstances with eating, fitness and motivation.

Thank you, Tony. I think you have the best information out there. I am a (former) fitness professional with a very strong interest in all aspects of health and fitness. I love your site because your information is current, well written and presented in an interesting way. And you sometimes teach me new things!

Thank you so much Coach! I already lost 20kgs but I still have some more weight to lose. Right now, I hit my plateau. Everything I do, it doesn’t seem good because my weight keep playing on and off. But I have to keep trying to break this plateau and your website helps a lot. Thanks again, Coach!

I read your posts on facebook all the time and I am always amazed how the right one seems to find its way to me at exactly the right time, your no nonsense sensible approach is so refreshing and has made a huge impact on effecting mine and many others weight loss/health journeys,

Hi Tony –
Thank You for providing solid, sound information on how to lose weight, how to lose fat, how to become healthy on the inside and how to ultimately, and hopefully, transform my body. Three years ago I went on Medifast and lost 104 lbs. I was so happy. I felt better. I looked better. And people responded to me in a more positive manner. And through that process, I didn’t learn a thing. I have since gained 80 lbs in a very short period of time. I am looking to turn my life back around and get healthy, but do it in a way that it’s not a “quick fix” – as I know those don’t work. Your website has been a huge help in helping me understand what the process should be and to know there is no quick fix…it should be a new way of life. So…thank you. I look forward to this next journey in my life and look forward to the informative emails and valuable articles on your website 🙂
Take care,
Lynne Lambert

Thank you so much for your advice . I am so happy that I am connected to you.you made me realise that life is not about how we look but how good we feel in what we do.I love to dace and I do aerobics 3 days a week and some private classes twice a week. Lil bit careful with what I eat .and when I have the craving I do eat what I want.

I’ve got to tell you, your articles are some of the BEST I’ve read in the 2 years since I radically (but slowly and in baby steps) changed my diet.

Your articles contain correct technical information presented in a clear, concise manner and format …. very useful and enjoyable reads. Your website is now on my list of recommend diet & fitness sites for people trying to lose fat & get fit without spending HOURS working out.

I’m 61 year old mechanical engineer; aerospace then academic research.
In summer 2012 changed my diet in baby steps on “bet” after a friend said I was fat at 6′ & 220.
I started with Seth Robert diet (my previous ‘go to’ fat loss method since 2005) .
I stumbled upon Hyman’s Blood Sugar Solution, then found Ferriss’ 4 Hour Body, then Sisson’s Primal Blueprint, finally Paleo & Paleohacks. I’m not sure what I call what I do but imo these folks all kinda ‘inhabit’ the similar ‘diet space’

I’m down to 190 … I lost some muscle in the first 10 months but I gained it back over the last year or so.
I stumbled along spending HOURS looking for good info (yeah, I’m kinda stubborn when working on a ‘project’) and having a site like yours as a guide would have been helpful but having struggled to find all the info myself I can tell “the good stuff” from the junk.

I just wanted to take a minute to praise your wonderful site. A spent a lot of time reading through the articles before deciding last week to stop following diets and to put everything I’d learnt from the articles into practise. I’m 29 years old, weigh(ed) over 204lbs and have struggled with my weight all of my 20’s and I really don’t want to spend my 30’s fighting the same losing battle.

Although I take your point that scales aren’t the healthiest way to measure weight loss I felt that on the first week I needed to weigh myself, as a sanity check to make sure I hadn’t got it completely wrong! I’m ecstatic to say I have lost 8lbs of ‘weight’. I understand that it will be a mixture of water, fat and muscle but I have also been strength training so I’m not concerned that much will be muscle.

I’m not going to touch the scales for the next 4 weeks (I can’t bring myself yet to break the habit of weighing completely) and I’ve taken my measurements so I’m looking forward to seeing how those change.

Thank you again so much for your wonderful articles, they’ve helped to cement the common sense approach to eating that I was so looking for.

Thank you so much for this information!!!!! Everything is so well written!!! You really know you’re stuff. I was so depressed with myself, thinking that I was a failure because the number on the scale kept rising but because of what I learned, I now know that the scale is something that I will no longer be using in my journey. Something that had been bringing me down has now been caste away and I feel truly liberated.
Thank you so much!!!!

Tony you have a gift!! So true, “you say the things we know, but you say them in a way that delivers an ah ha moment”. My question is this: I am an extreme exerciser HAVE BEEN for YEARS. Last year diagnosed with HYPOTYROIDISM–obviously taking thyroid meds (not a fan of) and it is ….not hereditary….. it was due to taking in WAY TOO LOW CALORIES. Now, trying to increase caloric intake, was curious to find out will my thyroid resume if and when I reach the “RDA intake?”

Hi, I’ve just run across your site while researching some exercise strategies and find it so refreshing. I’ve been an athlete my entire life and have been coaching kids for about 8 years now but have always struggled with my own personal fitness mindset. I’ve always struggled with having too high of expectations for myself and pushing too hard, to the point of injury and burnout multiple times now (I was a gymnast, obviously perfectionism is an issue lol). I’ve recently started trying to take a more relaxed, health based approach, rather than a ‘No pain, No gain’ obsessing over everything I eat and forcing myself to workout even when exhausted approach. Congrats on taking a more level-headed approach than lots of people in the fitness industry and focusing on people’s happiness and psychological mindset rather than only looking at them as a body fat percentage number.

March 2016 I weigh 433. Today I weigh 284lbs. Woke up one day and immediately meal planned for 1800 calories a day with 60 minutes of power walking. As the weight flew off I started weight training. Now my workouts look like a Rocky movie and look great in the mirror.

Past two months my weight loss has slowed to a snails pace. Started eating less and working out more, only to lose less weight. Doing some internet research your blogs helped me realized my reckless weight loss came with a price. Really love your write ups on the reverse diet. I am 4 days in and feel great (better sleep and no fatigue). But the best part is that your information has given me the mental confidence on taking the jump away from the diet lifestyle that has rewarded me so well but has hurt me so much the past few months.

There’s nothing I love more than reading your emails. To be honest I don’t remember when I signed up for this but I’m so glad I did. You seem to know exactly what situation I am in and every article is spot on for me. You are a great part of my fitness journey and I thank you.

Feeling VERY blue about gaining 4lbs in 2 weeks 1 month into a training regime and then read this article: http://www.coachcalorie.com/working-out-but-gaining-weight/. Was about to cut down on exersize and realise that it’s just a case of persevering. Best motivational article I’ve read in ages! Thank you!

You, Sir, are a total game changer! Everything you say makes perfect sense.
Your posts provide much needed information (which you cook down into easy-to-digest articles) that benefit not only first timers, but those of us who have fought the good fight but somehow got lost on the path.

I wish I could have ran into this g 7 years ago when my young high school self sabotaged her metabolism through disordered under eating habits and over exercising.
However, with all past put aside, that beautiful and also one heck of a body shaming girl no longer exsists in this woman, and blogs so upfront and honest like this one are increadably inspiring. Thank you for all of your help and writtings. They are reaching out to us, and we are listening.

Can i contact you, tony, about getting on the waitlist for coaching?

Some days the hunger just isnt there. Getting 1200 calories a day is an absurd thought, im lucky if hunger strikes twice in a day. cal intake estimated: 500-900. Weight gain is too easy. i am currently insulin resistant. Body is weird around sugars and carbs.
5’0″, 135 pounds. 24 years female.
not stressed out. Eat increadably clean. Workout when i have energy. ( Mma fight, weight train, sword fight, yoga sessions ect.)
Allowing myself to eat when my body is asking for food. Noticing and writing when that is to keep being aware of my intake, and ratios of macros.
Need to up the fiber intake because my bowel movements slowed up and then im never hungry.. working on fixing digestion and staying hydrated because a few days is enough to throw the system out of whack.

I see a huge improvement with my energy levels rising with me eating more. Up to 900cals a day, but thats really high from the 600 every two days i was experiencing for half a year stressed out and stopped up.
Yikes.

Moving forward, i see positive gains. this is going to be a slow process because i feel i have a long way to go, to being able to rev up my thyroid and sex hormones, and mood and energy and caloric intake. My body holds fat, not muscle and im looking to reverse this and rev up!

For now, i eat when i sense the signaling, and i move my body in a way to keep glucose coming and going into the cells. Haha
Ill keep reading your blog articles!

Great information! And EXACTLY what I try to push to all my female women who are trying to lose weight for their wedding. Nothing is a quick fix! There are no short cuts, there is no “fast weight loss”… especially sustainable weight loss. 🙂